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How to Slim Down Upper Body

by
author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
How to Slim Down Upper Body
When you have upper-body fat, you fall into the category of having an apple-shaped body. Photo Credit Digital Vision./Digital Vision/Getty Images

When you have upper-body fat, you fall into the category of having an apple-shaped body. This means anything from your belly upward contains fat, and fat in the belly tends to develop into deep, visceral fat, which has been linked to metabolic disturbances and increased risk for cardiovascular disease and type 2 diabetes, according to Harvard Medical School. Your best bet for reducing belly fat, and fat throughout the rest of your upper body, is to make lifestyle changes.

Step 1

How to Slim Down Upper Body
Use an online resource such as the Daily Plate for help with tracking calories. Photo Credit Pixland/Pixland/Getty Images

Restrict your food intake and change unhealthy eating habits. Replace sugary and processed foods with lean meats, fish, fruits, vegetables, whole grains, low-fat dairy products and beans. Drink water rather than beer, alcohol and sugar-filled beverages. Eat smaller and more frequent meals and include a portion of complex carbs and protein with each one. Oatmeal with low-fat milk and blueberries is a breakfast example. Baked chicken breast with steamed broccoli and brown rice is an evening meal example.

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Step 2

How to Slim Down Upper Body
Perform cardiovascular exercise that involves your upper body. Photo Credit Jupiterimages/Brand X Pictures/Getty Images

Perform cardiovascular exercise that involves your upper body. To lose weight, 60 to 90 minutes of cardio is necessary, according to the American College of Sports Medicine. Being that you want to lose weight in your upper body, choose a type of full-body cardio such as elliptical training, swimming, versa climbing, rowing or kickboxing. Work out on three nonconsecutive days a week.

Step 3

Lift weights to work your upper body muscles. Do shoulder presses by standing straight and holding a barbell in front of your shoulders. Extend your arms to lift the weight above your head, then return slowly to the starting position.

Step 4

Perform bench presses by lying face up on a bench with a barbell above your upper chest. Press the barbell straight up toward the ceiling, then lower it under control to the starting position.

Step 5

Lie on your back to do bicycle crunches. Position your fingers on the back of your head and then extend and lift your legs. Bring your right knee toward your chest as you lift your torso and try to touch the knee with your left elbow. Straighten your right leg and move your left knee toward your chest as you twist your torso and touch the knee with your right elbow.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media